Foods high in iron

Cured ham slice, bone-in, lean, unheated tops the list with 1.5 mg per 100 calories. The Daily Value for iron is 18 mg. Ranked from 12,668 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Cured ham slice, bone-in, lean, unheatedPork Products1.5 mg
  2. 2Ham, water added, shank, bone-in, lean, roastedPork Products1.2 mg
  3. 3Cured ham rump, bone-in, lean, roastedPork Products1.2 mg
  4. 4Ham, water added, rump, bone-in, lean, unheatedPork Products1.2 mg
  5. 5Ham slice, bone-in, lean, unheatedPork Products1.1 mg
  6. 6Cured ham shank, bone-in, lean, roastedPork Products1.1 mg
  7. 7Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products1 mg
  8. 8Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products1 mg
  9. 9Hormel Peppercorn Pork TenderloinPork Products1 mg
  10. 10Cured ham slice, bone-in, lean, pan-broiledPork Products0.96 mg
  11. 11Bone-in ham, lean, rawPork Products0.95 mg
  12. 12Cured ham slice, bone-in, lean and fat, unheatedPork Products0.93 mg
  13. 13Pork Boston butt steaks, lean, rawPork Products0.91 mg
  14. 14Pork tenderloin, lean, rawPork Products0.9 mg
  15. 15Bone-in ham slice, lean, unheatedPork Products0.89 mg
  16. 16Ham shank, bone-in, lean, roastedPork Products0.89 mg
  17. 17Pork tenderloin, rawPork Products0.87 mg
  18. 18Cured ham rump, bone-in, lean, unheatedPork Products0.86 mg
  19. 19Bone-in ham rump, lean, unheatedPork Products0.86 mg
  20. 20Cured ham shank, bone-in, lean, unheatedPork Products0.86 mg
  21. 21Ham, water added, slice, bone-in, lean, pan-broiledPork Products0.85 mg
  22. 22Pork Boston butt steak, lean, rawPork Products0.85 mg
  23. 23Boneless pork ham, roastedPork Products0.85 mg
  24. 24Roasted low sodium boneless hamPork Products0.85 mg
  25. 25Bone-in ham shank, lean, unheatedPork Products0.85 mg
  26. 26Pork tenderloin, lean, with solution, roastedPork Products0.84 mg
  27. 27Hormel Always Tender Teriyaki Pork TenderloinPork Products0.84 mg
  28. 28Pork shoulder petite tender, rawPork Products0.84 mg
  29. 29Bone-in ham shank, lean, unheatedPork Products0.84 mg
  30. 30Ham, natural juices, shank, bone-in, lean, roastedPork Products0.83 mg
  31. 31Bone-in ham rump, roastedPork Products0.82 mg
  32. 32Pork shoulder, whole, lean, rawPork Products0.82 mg
  33. 33Boneless extra lean ham steak, unheatedPork Products0.82 mg
  34. 34Boneless ham slice, lean, pan-broiledPork Products0.81 mg
  35. 35Pork tenderloin, rawPork Products0.81 mg
  36. 36Pork petite tender, boneless, lean and fat, broiledPork Products0.81 mg
  37. 37Pork tenderloin, lean, roastedPork Products0.8 mg
  38. 38Pork Boston butt steak, lean, braisedPork Products0.8 mg
  39. 39Pork tenderloin, lean and fat, with solution, roastedPork Products0.8 mg
  40. 40Bone-in ham slice, lean, pan-broiledPork Products0.8 mg
  41. 41Pork tenderloin, lean and fat, with solution, rawPork Products0.8 mg
  42. 42Cooked low sodium lean and fat pork hamPork Products0.8 mg
  43. 43Pork Boston butt steaks, lean, braisedPork Products0.79 mg
  44. 44Cured ham shank, bone-in, lean, unheatedPork Products0.79 mg
  45. 45Boneless ham, pan-broiledPork Products0.79 mg
  46. 46Boneless whole ham, lean, unheatedPork Products0.78 mg
  47. 47Pork, cured, ham, extra lean (approximately 4% fat), canned, unheatedPork Products0.78 mg
  48. 48Pork tenderloin, lean and fat, roastedPork Products0.78 mg
  49. 49Ham, boneless, lean, unheatedPork Products0.78 mg
  50. 50Cured ham with juices, boneless, lean and fat, unheatedPork Products0.78 mg
  51. 51Pork tenderloin, broiledPork Products0.76 mg
  52. 52Bone-in ham slice, lean, pan-broiledPork Products0.76 mg
  53. 53Ham, natural juices, rump, bone-in, lean, roastedPork Products0.76 mg
  54. 54Hormel Cure 81 HamPork Products0.75 mg
  55. 55Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products0.75 mg
  56. 56Boneless whole ham, lean, roastedPork Products0.75 mg
  57. 57Bone-in ham shank, roastedPork Products0.74 mg
  58. 58Pork tenderloin, boneless, rawPork Products0.74 mg
  59. 59Pork, fresh, whole ham, lean only, rawPork Products0.74 mg
  60. 60Bone-in ham, pan-broiledPork Products0.74 mg
  61. 61Hormel Canadian Style BaconPork Products0.74 mg
  62. 62Whole boneless ham, roastedPork Products0.74 mg
  63. 63Boneless ham slice, lean, pan-broiledPork Products0.72 mg
  64. 64Sliced ham, restaurantPork Products0.71 mg
  65. 65Pork, ground, 96% lean / 4% fat, rawPork Products0.71 mg
  66. 66Pork leg sirloin tip roast, rawPork Products0.71 mg
  67. 67Boneless whole ham, unheatedPork Products0.7 mg
  68. 68Ham, boneless, lean, roastedPork Products0.7 mg
  69. 69Pork shoulder breast, boneless, lean and fat, rawPork Products0.7 mg
  70. 70Boneless spiral ham, lean, unheatedPork Products0.7 mg
  71. 71Pork tenderloin, lean and fat, broiledPork Products0.69 mg
  72. 72Pork Boston butt steaks, lean, broiledPork Products0.69 mg
  73. 73Cured ham shank, bone-in, lean and fat, roastedPork Products0.69 mg
  74. 74Pork leg cap steak, boneless, lean and fat, rawPork Products0.68 mg
  75. 75Cured ham slice, boneless, lean and fat, pan-broiledPork Products0.68 mg
  76. 76Pork leg sirloin tip roast, braisedPork Products0.68 mg
  77. 77Pork, cured, ham, extra lean (approximately 4% fat), canned, roastedPork Products0.68 mg
  78. 78Boneless whole ham, lean, unheatedPork Products0.67 mg
  79. 79Pork Boston butt roast, lean, roastedPork Products0.67 mg
  80. 80Cured ham with water, boneless, lean and fat, unheatedPork Products0.67 mg
  81. 81Boneless spiral ham, lean, roastedPork Products0.67 mg
  82. 82Pickled pork hocksPork Products0.67 mg
  83. 83Cured ham slice, bone-in, lean and fat, unheatedPork Products0.66 mg
  84. 84Bone-in ham rump, lean, roastedPork Products0.66 mg
  85. 85Bone-in ham slice, unheatedPork Products0.66 mg
  86. 86Pork loin sirloin chop, bone-in, lean, rawPork Products0.66 mg
  87. 87Pork Boston butt blade steak, lean and fat, braisedPork Products0.66 mg
  88. 88Pork Boston butt steak, braisedPork Products0.65 mg
  89. 89Pork shoulder, whole, lean, roastedPork Products0.65 mg
  90. 90Boneless whole ham, roastedPork Products0.65 mg
  91. 91Pork, fresh, ham shank, lean only, rawPork Products0.65 mg
  92. 92Cured ham slice, bone-in, lean and fat, pan-broiledPork Products0.64 mg
  93. 93Pork country-style ribs, lean, rawPork Products0.64 mg
  94. 94Canned extra lean and regular ham, roastedPork Products0.64 mg
  95. 95Cured ham slice, bone-in, lean and fat, pan-broiledPork Products0.64 mg
  96. 96Cured pork shoulder, lean, roastedPork Products0.64 mg
  97. 97Cured ham rump, bone-in, lean, unheatedPork Products0.63 mg
  98. 98Pork loin blade, boneless, lean, rawPork Products0.63 mg
  99. 99Canned extra lean and regular ham, unheatedPork Products0.63 mg
  100. 100Pork arm picnic, lean, roastedPork Products0.62 mg

More rankings

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.